General Information:
Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.
Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.
Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)
Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.
Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.
Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.
Tempo – What does 30X0 mean?
If you are not familiar with tempo and how to read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and its benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.
Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.
Mobility:
Stretching on a daily basis is a necessity for gains in mobility and injury prevention. Please note that the stretches listed below are to be utilized as often as possible even though they aren’t necessarily a part of your daily programming. Additionally, a low-impact and light warm-up is always recommended before stretching, e.g. Assault Bike, a light jog, Bear Crawls, Wall Ball Shots, etc.
Please take a look at the recommended stretches and try to include them in your daily warm-up if at all possible. The stretches/warm-ups are listed in what we would consider order of importance, yet depending on the skills you are working on for the day and your own personal needs the list may (and should) change.
Banded Scarecrow (Upper Anterior Chain Opener)
Rocking Box Bridges (Thoracic Mobility)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Nose-To-Wall Handstand Hold x 30 seconds + Wall-Facing Handstand Push-Up x 3-5 reps
Followed by. . .
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 40 reps
Interval 2 – Hand Plank x 30 seconds
Interval 3 – Wall Climb + Wall-Facing Split Handstand Hold x 20 seconds
Interval 4 – V-Ups x 10 reps
Followed by. . .
For 60 seconds, perform one set of:
Freestanding Static Handstand Hold x max effort
*Walk on your hands when necessary to regain your Static Handstand
B.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Bar x 5 reps @ 2011
Interval 2 – Elbow Jacks x 15 reps
Interval 3 – Tucked Bar Front Lever x 5 reps @ 20X2
Interval 4 – Kipping Toes-To-Bar x 15 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Pulses x 10 reps
Interval 2 – Butterfly Pull-Ups x 15 reps
Session Two
A.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 60 seconds
Followed by. . .
Spend 60 seconds practicing a Shoulder Stand on rings.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Muscle-Up x 2 reps
Followed by. . .
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – L-Hang from Rings x 20 seconds
Interval 2 – Ring Pull-Ups with False Grip x 6 reps
*At the top of each rep the elbows should lift as high as the wrists.
Interval 3 – Muscle-Up Rocking Transitions x 6 reps
Interval 4 – Pause Ring Dips (1 second pause at bottom of dip) x 6 reps
B.
If you are not familiar with the No Zone for Kipping Ring Muscle-Ups, please watch this VIDEO.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Snap Pull x 3 reps + Snap Pull with Small Backswing x 3 reps + Pop Swing x 3 reps
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing
x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Cast Swing + Shove Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of complexes:
Interval 1 – Cast Swing + Large Ring Swings x 3 reps
*Try to lengthen your entire body during each backswing. Notice that the second swing does not seem like an optimal swing to perform a Muscle-Up.
Interval 2 – Mounting Ring Muscle-Up (Cast Swing + Muscle-Up x 1 rep)
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Ring Muscle-Up
x 5 reps
*Do not drop in the No Zone. Video your sets and evaluate the position from the top of the rings you drop from and the quality of the following Muscle-Up to better learn where (with consideration of the length of straps) your performance is best. Use this as a learning opportunity.
Session Three
A.
For 2 minutes, perform one set of:
Banded Scarecrow x 2 minutes
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Handstand Push-Up to 4″ to 8″ Deficit x 4-6 reps @ 40X1
Followed by. . .
One set of:
Kick to Handstand on Wall x 8 reps (fast and aggressive)
Followed by. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Up x max reps
*Rate your level of fatigue from 1 (not fatigued) to 5 (very fatigued)
Rest 2 minutes, then. . .
For 60 seconds, perform one set of:
Handstand Push-Up Singles x max reps
*This test is to see how many single handstand push-ups you can get while kicking off the wall between reps and comparing that number of reps to the 60 seconds max effort performed 3 minutes prior. Evaluate your fatigue and rate from 1 (not fatigued) to 5 (very fatigued).
Followed by. . .
Every 90 seconds, for 3 minutes (2 sets) of:
Hamstring Curl Handstand Push-Ups x 20 reps (unbroken)
*Only use your legs as much as necessary to get all 20 reps without coming off the boxes.
Followed by. . .
For 2 minutes, perform one set of:
Wall Slides x 20 reps @ 2022
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps
B.
One set of:
Ring Dips x 20 reps (unbroken)
Rest 30 seconds, then. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Dynamic Ring Dips x 15 reps
*Make sure you use the scaling option with your feet on the floor or another stable surface.
Followed by. . .
One set of:
Ring Dip Negatives x 7 reps @ 52A1